1. 3 sets
– 8/8 suitcase KB DL @easy w.
– 4 walkouts + push-ups
– 10 full body deadbugs
2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!!
– 15 DL @80/60kg
– 20/18 cals row
3. For Time / I’m so sorry 
– 20 Alternating Turkish Get-up
4. Acc. Work / 3 sets
– 8 KB pullovers on bench
– 30″ Hollow hold
– 15 Skull crushers @bb
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run / 500 m row 30 box jump…
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run / 600 m run D: 3rds 10 windshield wiper 10/10 kb side band E: Streching
1. SMR + Activation 2. EMOM 36′ – Moderate Tempo !!! Low Intensity !!! 1. 40″ Rowing 2. 12 Push Presses WB 3. 15 Weighted abmat situps 4. 30 DU’s 5. 16 Box steps @1xDB 6. Full Rest 3. Acc. Work – accumulate 3′ plank, then 50 reps good mornings @bb
1. Activation / 3 sets – 20 hollow rocks – 5 kipping swings – 5 ring face pulls – 10 DL @1 easy KB 2. AMRAP 4′ x4 / active rest – 1’30” easy row – 15 T2B – 10 DB Cleans @2×22.5/15kg – 10 DB Push Presses 3. Acc. Work / 3 sets – 6/6…
